My Crazy Adventure on Bodybuilding
officeboy20
Posts: 27
I'm going to do my Workout A for SS... hehehe.
Sana magimprove na yung BP ko... Been stall for about a month on 135 lbs... T_T
Is this what we call plateaus? hehehe
Sana magimprove na yung BP ko... Been stall for about a month on 135 lbs... T_T
Is this what we call plateaus? hehehe
Comments
Squat - A big Misrep! kala ko mamamatay na ko kanina... kala ko madadaganan na ko ng weights sa likod ko... On my 2nd set at 3rd rep, hindi na ako makaangay... medyo nag-lean ako forward kaya parang napunta sa lower back ko lahat ng bigat... kaya binitawan ko na lang yung bar.. hahaha. phew!
BP - Parang nastack na ata ako sa lifting stats ko especially sa BP for almost a month na ata... Ill deload on my next workout A... sana may progress na...
DL - Ok naman, humihina lang yata yung grip ko... dumudulas kasi yung bar eh.. hehehe.Workout B for tommorrow...
Short term Goal - malagpasan ko na yung lifting stats ko sa squats tsaka sa military press...
matagal tagal na rin akong na-stall sa MP ko... nag-reset na ko for the nth time.. hindi ko na mabilang.. hahaha.
Thank you sir! :sport:
Nag deload ako ng 20%... hehehe. Hitting walls na eh... Hoping to break the plateaus after this reset.. hehe.
Also, I re-read my Starting Strength E-Book.. I looked for the possible reasons why I am hitting those walls... And yes, problem solved!
I think, these are the following reasons:
1. Not enough rest after workout (e.g. ave. of 5-6 hours sleep during weekdays - on and off workout days)
2. Squatting not deep enough (e.g. hips are above parallel)
3. Adding many unnecessary accessory exercises (e.g. rope push down)
Achieved my target weights for Squat, BP and DL easily... Probably due to my 20% reset, lifting those numbers were like feathers.. hahaha.
Rest day ulet! Dota dota din mamaya kapag may time... hahaha. :sport:
Mukang maganda squats ko ngayon... squatting my hips below parallel with the floor... ako lang ata gumagawa ng SS sa gym namen eh.. hahaha.
I added accesory exercises:
1. Weighted Bench dip 3 x 15
2. SKullcrusher 3 x 15
Squat - 180 3x5
MP - 70 3x5
Bent over Row - 90 3x5
BB Curl - 50 3x10
DB Curl - 25 3x10
Need to get stronger.. hahaha. 2-3 reps lang ako sa chin ups eh... Mukang madame dame pa akong kakaining bigas... hehehe.
Today is rest day... Muscles need to recover... Parang gusto kong mag-cardio mamaya... hehe
Squat - 185
BP - 110
DL - 195
Parallel Dip - 3 x 10
Closed Grip BP and Skullcrusher (Superset) - 25 3 x 8
Parang ang gaan lang yata ng BP ko kagabi... hehe. I'll be adding weights on my next workout A anyways... hehehe.
Every time na nasa gym ako. naiinggit ako sa mga katawan ng nakakasabay kong nagbubuhat. parang gusto kong magpalit ng program. gusto kong mag-split.
Yung iba kasi ang gagaan kasi ng binubuhat pero lumalaki at nagkaka-cuts n rin sila.. Ako naman, palageng heavy tapos wala paring cuts... tapos parang wla pa ring improvements in terms of size... =(
Pero habang nagbabasa and entering something in my journal, napagisip isip ko ring dapat hindi pabago bago ng program... I have to stick to this program, I have to be consistent! nyahaha! ang hirap!:banghead:
Bro, consider na ilang taon na sila nagbubuhat na rin
I'm also done with Workout A yesterday... Hindi ko magawa ng maayos yung DL ko... bumibigay agad yung grip ko eh... need to do some kroc rows.. check ko rin kung pano ginagawa yung static hold... hahaha
I'm on cardio today... Still thinking on what cardio activity to be done... nyahaha.
Ellipse or Dance revo...
nagsearch ako ng new program na mejo align naman sa SS... Nakita ko yung Max OT..
start ako bukas... mejo light lang para nde mabigla yung katawan ko..hahaha
gud luck
back day tom!
Stretching - 5 mins
BACK
Exercise 1 - Bent Over BB Row
Warm up sets
30 x 10
50 x 10
Working sets
70 3 x 6
Exercise 2 - Wide Grip Lat Pull Down
100 2 x 6
Exercise 3 - DB Row
40 2 x 6
Exercise 4 - Deadlift
150 1 x 6
BICEPS
Exercise 5 - BB Curl
40 3 x 6
Exercise 6 - Alternate DB Curl
20 3 x 6
45 mins workout
Post workout Shake
1 scoop Dymatize Whey
1 tablet Amino 2222Hindi ko alam kung pano i-edit yung stats ko... hahaha. Change program n ko eh from SS to Max OT... tsaka update ko n rin stats ko. hehehe
CHEST
Exercise 1 - BB Bench Press
Warm up
70 1 x 10
80 1 x 10
Working Set
100 3 x 6
Exercise 2 - DB Bench Press
45 2 x 6
Exercise 3 - Inclined DB Bench Press
40 2 x 6
Exercise 4 - Weighted Dips
10 2 x 10
TRICEPS
Exercise 5 - Skullcrusher/Close Grip Bench Press (Superset)
30 2 x 8
Exercise 6 - Overhead EZ Bar Extension
30 2 x 8
Exercise 7 - Cable Pushdown (Straight Bar)
60 2 x 10
Exercise 8 - Cable Pushdown (Rope)
40 2 x 10
LEGS
Exercise 1 - Back Squat
Warm up set
70 1 x 8
90 1 x 8
110 1 x 8
Working set
140 3 x 6
Exercise 2 - Leg Press
Hindi ko alam kung gano kabigat... hindi ko nabilang kung ilang plates nasa machine eh... hahaha. pero sinisigurado kong 4-6 reps yung nagagawa ko
3 x 6
CALVES
Exercise 3 - Seated Calf Raises
120 3 x 8
Exercise 4 - Standing Calf Raises
240 3 x 8
Workout duration - 45 minsHonga pala, ininom ko na yung binili kong PM7 kanina... masarap sya, lasang champorado... tubig lang yung hinalo ko eh... try ko next time na gatas naman... hahaha.
Things to do:
1. Read other PBB member's journal
2. Read the "BIG 3" mangas
3. Play Dota
Hahahaha.
ilang reps po ba? eh MAX OT po program ko eh... hahaha